8/30/12
Shoulders,Abs,Cardio:
Shoulders:
Pre-Exhaust Quad Set:
{Cybex Seated Lateral Machine:
1 X 20 with 50 pounds
1 X 15 with 70 pounds
1 X 12 with 90 pounds
{Cybex Seated Press Machine:
1 X 20 with 3 plates
1 x 12 with 5 plates
1 x 10 with 7 plates
{Cybex Seated Lateral Machine:
1 x 12 with 50 pounds
1 x 10 with 70 pounds
1 x 8 with 90 pounds + 2 partner assisted forced reps
{Cybex Seated Press Machine:
1 x 12 with 3 plates
1 x 10 with 5 plates
1 x 8 with 7 plates
OK,we do these exercises all in a row with the same weight on the first set..........no rest,do the two,then repeat the two once again,then you rest while your partner goes.
Now we increase the weight and do it described as above again.
We increase the weight one final time and go for as many as we can get.
This isn`t like a Giant-Set where all the exercises are different......here we go from one to the other,back again and back to the other as if it is just one big continuous set.
The first series is pretty easy, but when you go to repeat it,it is almost unbearable painwise.............esp ecially the latter srts where weight is added to both machines.
These two machines are right next to each other so it`s perfect................. ....remember no rest at all until all 4 exercises are completed.
We also sit facing the machine on Cybex Seated Presses.............in other words your chest is on the pad insterad of your back.
Don`t say I didn`t warn you,but you`ll thank me later.....my delts looked like fucking basketballs!!
Behind The Back Laterals:
20-20
30-15
30-15
20-15,drop to 15 pounders for 8 more
Face-Pulls:
4 plates-20
5 plates-15
5 plates-15
5 plates-15
5 plates-15
4 plates-failure
Dumbell Froont Raise:
we did one set and said fuck it.....we were toasted.........didn`t need anything else at this point except some pain releiver!
Abs:
Tri-Set:
{Crunches:
3 X failure
{Vertical Hanging Leg Raise:
3 X failure
{Rope-Crunches:
1 X failure with 12 plates
2 X failure with 13 plates
Cardio:
Brisk 20 minute walk on outdoor track.
